What Is Sodium?

Sodium (salt) is a mineral found in many foods. We need sodium for important bodily functions such as muscle contraction and water balance. On a two gram (2,000 milligrams [mg]) sodium diet you will be limiting the amount of high-sodium foods that you eat.

Why Limit Sodium Intake?

A low-sodium diet can prevent or lower
high blood pressure,
and prevent and improve edema (water retention), which can occur with conditions such as heart failure and kidney disease. The foods highest in sodium include table salt (about 50% sodium), processed foods, condiments, seasonings, convenience foods, and preserved foods. Just one teaspoon of salt has 2,400 milligrams (mg) of sodium.

Suggestions

Do not add salt to food when cooking or at the table. If food needs more flavor, get creative and try different herbs and spices. Garlic, onion, lemon, lime, and vinegar also add flavor to foods.

Avoid fast food and convenience food—they tend to have a lot of added salt.

Salt is often used as a preservative. Fresh foods are lowest in salt. Purchase fresh poultry, fish, meat, and vegetables whenever possible.

A good rule of thumb, when in the grocery store, all the aisles in the middle of the store contain products with high sodium. And usually all foods on the outside aisles (produce, meats, etc.) are lower in sodium.

Certain medications may contain sodium, for example antacids and laxatives. Ask your doctor or pharmacist about any medications before you take them.

When eating out, choose meals that are lower in salt and ask that your food be prepared without any added salt.

Reading Food Labels

Avoid foods that contain more than 500 mg salt per serving, this includes soups and frozen dinners.

Don’t just check the list of ingredients for the words sodium and salt—sodium may be disguised under other names. Here are some common high-sodium ingredients: monosodium glutamate, brine, and broth.

Here are the definitions of some commonly used terms that you may see on foods:

Term

Meaning

Sodium-free

Less than 5 mg of sodium per serving

Very low sodium

35 mg of sodium or less in each serving

Low sodium

140 mg or less in each serving

Reduced sodium

At least 25% less sodium in each serving than the reference food. For example, if the food usually has 1,000 mg of sodium, the same food made with reduced sodium would contain 750 mg of sodium. Food not necessarily “low sodium.”

Light in sodium

50% less salt than in original product

“No Salt Added” and “Unsalted”

No salt was added to the product. However, the food may still contain sodium.

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This content is reviewed regularly and is updated when new and relevant evidence is made available. This information is neither intended nor implied to be a substitute for professional medical advice. Always seek the advice of your physician or other qualified health provider prior to starting any new treatment or with questions regarding a medical condition.